A. SKILL AND STRENGTH

Prowler pull + DB Benchpress

B. Wod

Amrap4
2 lanes walking lunges
4 A - Jumps
6 tuckups

Rest 2 min

Amrap4
2 lanes bearcrawl
4 handrelease pushups
6 hollow rocks

A. Intervals

5min on 3 min off X5
1)Amrap of:
2 Shuttle runs
150 m row
4 Shuttle runs
200 m row
—> add 2 SR and 50 m each round
—> always start Amrap at last exercise you did

A. Snatch 7 x 2

2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch

B. Squat Snatch 8 x 5

5 Squat Snatch
5 Squat Snatch
5 Squat Snatch
5 Squat Snatch
5 Squat Snatch
5 Squat Snatch
5 Squat Snatch
5 Squat Snatch

C. 8 Rounds For Time of Burpee Box Jump-Overs, Strict Handstand Push-Ups, Dual Dumbbell Front Squats, and Double-Unders

6 Burpee Box Jump-Over
4 Strict Handstand Push-Up
8 Dual Dumbbell Front Squat
20 Double-Under

A. 1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Clean + 2 Front Squats 10 x 1

1 1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Clean + 2 Front Squats
1 1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Clean + 2 Front Squats
1 1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Clean + 2 Front Squats
1 1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Clean + 2 Front Squats
1 1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Clean + 2 Front Squats
1 1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Clean + 2 Front Squats
1 1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Clean + 2 Front Squats
1 1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Clean + 2 Front Squats
1 1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Clean + 2 Front Squats
1 1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Clean + 2 Front Squats

Work in a 15min Window.
Start at first weight after empty bar and work up in weight but prioritize form!

B. Barbell Cycling

10min EMOM
3-5 TNG P. Cleans
3-5 Front Squats
This should not take you longer than 30sec.!